QIC: Mini Me
PAX PRESENT: Burns, Skinner, Watts, Mr. Ed, Dr. Evil, Mayflower, Life Alert, Lindberg, Van Gogh, Beef Stick, Coat Factory, Kringle, and 1 FNG – Solo (Welcome!)
COFFEETERIA ROI: 36% (Mini Me, Mr. Ed, Coat Factory, Solo, and Watts)
WARM UP: (in lower lot)
CAPRI LAP TO GREENHOUSE & BACK TO OGT
SSH x 20 (IC)
BUTTKICKERS & HIGH KNEES (each direction across lot)
SHOULDER TAP PLANKS x 20 (IC)
HAND RELEASE MERKINS x 10 (IC)
THANG 1: “DEATH STAR”
Mosey to Cannon Circle. Each of the 8 spots around the outside edge is marked with exercises. Perform exercises (see below), then run to Endor (OGT) and back. Move to next station. Complete full circle around Death Star. When finished, find the 6 and help him finish or pick a spot and redo it. Ends when all PAX are done, the deflector shield is down, or @ 7:40.
Station 1: Burpees x 20
Station 2: Merkins x 40
Station 3: TaunTaun Crawl Across circle and back
Station 4: Bobby Hurleys x 30
Station 5: Squats x 50
Station 6: Coupon Curls x 30
Station 7: 1 Round of 20 count Mynock Wings
Station 8: Plank Jacks x 30
THANG 2: “JEDI TRAINING”
To Cemetery Road hill, we will mosey. Partner up with PAX of equal size/weight. Carry partner up the hill, you must! At top of hill, all PAX must do 20 Dips on the wall. Back down the hill, you will run. Rinse and repeat until 7:50. Mosey back to Cannon Circle. This was a struggle! Modifications were made, but Lindberg offered to carry aLL OF US, which could probably be done.
IMPERIAL WALKERS x 20 (IC)
LBCs x 25 (IC)
FREDDY MERCURYs x 20 (IC)
AMERICAN HAMMERS x 20 (OYO)
PLANK HOLD 1 minute
*Ab-ril Challenge Winner is…. LIFE ALERT! F3 Sticker & $25 Gift Card to Rookies Pub!
*May Merkin Madness (M3) on same Google Sheet
*Gear Sale is OPEN – Order before May 15
*Memorial Day Murph @ Naperville
*GROWRUCK NAPERVILLE!! Sign up!
CoT MESSAGE: Today, we had some fun while we exercised our bodies. I want to speak just a minute today about personal character. As men, I believe that we are drawn to the Star Wars films because of the heroic traits that the characters portray. In Yoda, we see wisdom. In Luke, we see bravery. In Han Solo, we see fearlessness. In Darth Vader, we see power. All of these traits are ones that we, as men, seek out through different avenues (in positive and negative ways). But all of these traits can be found right here at F3, four days a week (for now). The guys here this morning are a testament to that. We are all here to get better physically, mentally, and spiritually. Just coming out to F3 tells me that you have character. Leading this group is the next step. The more you put into F3, the more you will get out of it.
PRAYER: “Lord, our Heavenly Father, we thank you for this beautiful morning and the company of these awesome men. We ask for your continued blessings and guidance as our group grows. Lord, please be with us as we seek to build our personal character to improve ourselves, our families, and our community. We ask that you show your presence and bring comfort to those that need you the most this week and we pray for those less fortunate than ourselves. In the name of our lord and savior Jesus Christ we pray, Amen.”
MOLESKIN: My first Saturday Q was a fun one to create with the Star Wars theme. Enjoyed leading these men and excited to have our 3rd PAX from Mill Creek! The westward expansion begins!!